Monday Jun 30 |
 | Biking 30 [2] 5.0 mi (6 / mi) | |
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| Did an easy ride up to Blockbuster and back to save on gas. |
Sunday Jun 29 |
| Running 33:53 [4] 4.0 mi (8:28 / mi) | |
| ahr:145 max:166 shoes: Adidas Ozweego Millennium |
| I had to work 18.5 hours this weekend, so I didn't have time for a long run. 83 degrees. I'm still having problems with my thighs, so I sat in an ice bath after my run for 15 minutes. |
Friday Jun 27 |
| Running tempo 33:27 [5] 4.0 mi (8:22 / mi) | |
| shoes: Adidas Ozweego Millennium |
| It was 92 degrees at 9 PM. My legs didn't hurt as bad today. It was a pretty run for 92 degrees. |
Wednesday Jun 25 |
| Core 35:00 [5] | |
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| Plyometrics, 2 x 100m strides, 30 pushups, 50 situps using 26" ball. 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on both sides. |
Tuesday Jun 24 |
| Running intervals 38:12 [5] 5.0 mi (7:38 / mi) | |
| ahr:155 max:169 shoes: Adidas Ozweego Millennium |
| I was going to run intervals on the treadmill, but apparently nobody has told the apartment office that the breaker for the treadmills tripped last Sunday. So, I went to the track and ran outside in the heat. It was 87 degrees. But, it didn't seem real hot today. 2 miles in 15:45, 1 mile 7:37, 1 mile 7:38, 800m 3:37, 800m 3:35. Other than feeling very stiff and having this pain in my thighs on the warmup, I felt real good today once I got going. |
| Walking warm up/down 16:00 [1] 1.0 mi (16:00 / mi) | |
| shoes: Adidas Ozweego Millennium |
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Sunday Jun 22 |
| Running long 1:08:09 [3] 7.5 mi (9:05 / mi) | |
| ahr:145 max:161 shoes: Adidas Ozweego Millennium |
| It was 87 degrees when I started and 84 when I finished, but I felt better today than I have in a while. I didn't really push very hard and I could have gone 10 miles, but it was getting late. It was around 10 PM when I finished. |
| Running warm up/down 2:15 [1] 0.25 mi (9:00 / mi) | |
| shoes: Adidas Allegra |
| I was going to run 10 miles on the treadmill, but the breaker tripped about .25 miles for both treadmills and they came to a sudden stop. |
Friday Jun 20 |
| Running 45:01 [3] 5.0 mi (9:00 / mi) | |
| shoes: Adidas Ozweego Millennium |
| Easy run. I didn't pick up the pace until the last 1/2 mile. |
Thursday Jun 19 |
| Walking 37:00 [3] 2.4 mi (15:25 / mi) | |
| shoes: Adidas Allegra |
| Walked up the workout room. Walked 2 miles on the treadmill. I did 5% incline on the last mile. |
Wednesday Jun 18 |
| Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Ozweego Millennium |
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| Running tempo 33:51 [4] 4.0 mi (8:28 / mi) | |
| shoes: Adidas Ozweego Millennium |
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Tuesday Jun 17 |
| Core 35:00 [4] | |
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| Plyometrics, 80 pushups, 50 situps using 26" ball. 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on both sides. |
Monday Jun 16 |
| Walking warm up/down 26:00 [1] 1.4 mi (18:34 / mi) | |
| shoes: Adidas Allegra |
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| Biking warm up/down 4:30 [1] 1.0 mi (4:30 / mi) | |
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| Running intervals 36:42 [5] 5.0 mi (7:20 / mi) | |
| max:167 shoes: Adidas Allegra |
| Intervals on the treadmill. 2 miles in 16:15, 2 x 1 mile in 6:57, 2 x .5 mile in 3:18 & 3:15. I started slow because of the trouble that I've been having with my hip, but was feeling pretty good and just kept speeding up on the first mile until I was up to 8 mph. |
Sunday Jun 15 |
| Walking hills 31:34 [5] 2.0 mi (15:47 / mi) | |
| ahr:123 max:150 shoes: Adidas Allegra |
| Walked hills 8 to 15% for 2 miles on a treadmill. I'm resting my hip or low back problem until I can go to the chiropractor again. |
| Walking 12:00 [1] 0.75 mi (16:00 / mi) | |
| shoes: Adidas Allegra |
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Saturday Jun 14 |
| Running 1:03:31 [3] 7.0 mi (9:04 / mi) | |
| ahr:140 max:157 shoes: Adidas Ozweego Millennium |
| It was 83 degrees and something is still wrong with my alignment. Either my hip or low back is out and has been affecting my running for over a week. |
Thursday Jun 12 |
| Running tempo 25:05 [4] 3.0 mi (8:22 / mi) | |
| ahr:148 max:161 shoes: Adidas Ozweego Millennium |
| 89 degrees and it felt like 94 degrees with the wind chill factor. |
| Running warm up/down 11:00 [1] 1.0 mi (11:00 / mi) | |
| shoes: Adidas Ozweego Millennium |
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Wednesday Jun 11 |
| Core 35:00 [4] | |
| shoes: Adidas Allegra |
| Plyometrics, 60 pushups, 50 situps using 26" ball. 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on both sides. |
Tuesday Jun 10 |
| Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Allegra |
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| Running tempo 33:50 [4] 4.0 mi (8:28 / mi) | |
| ahr:145 max:162 shoes: Adidas Allegra |
| 86 degrees. |
Monday Jun 9 |
| Biking 30:00 [2] 5.0 mi (6:00 / mi) | |
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| Core 30:00 [3] | |
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| 40 pushups, 50 situps using 26" ball. 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on both sides. |
Sunday Jun 8 |
| Running 47:00 [2] 5.0 mi (9:24 / mi) | |
| ahr:142 max:154 shoes: Adidas Allegra |
| Easy 5 mile run the day after my 4 mile race. It was about 90 degrees when I ran around 8 PM. |
Saturday Jun 7 |
| Running race 34:26 [5] 4.0 mi (8:37 / mi) vdot: 38.5 | |
| shoes: Adidas adizero |
| I ran in the DRC Blooming 4 mile race at White Rock Lake in Dallas and I saw Tom Carr rowing on the lake on my way to the race. It was 80 degrees and very humid. I had a tough time today and ran as slow as some of my bad training runs. I think it is because I just can't run nearly as well as I can when it is below 60 degrees and I just had a bad day. It took me 15 seconds to cross the start line and a while longer for the crowd to thin out enough to run freely. My goal was to break 31 minutes. I hit the 1/2 mile mark in 4:15, the 1 mile mark in 8:15, the 2 mile in 16:30 and then started struggling on the way back. |
Friday Jun 6 |
| Rest Day 1 [0] | |
| (rest day) |
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Thursday Jun 5 |
| Running 26:46 [3] 3.0 mi (8:55 / mi) | |
| ahr:144 max:158 shoes: Adidas Allegra |
| Easy run with 1 mile in the middle in 7:47. Ran outside. It was around 90 degrees and very windy with gusts up to 38 mph. |
| Running warm up/down 7:23 [1] 0.78 mi (9:28 / mi) | |
| shoes: Adidas Allegra |
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Wednesday Jun 4 |
| Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Allegra |
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| Running 25:07 [2] 3.0 mi (8:22 / mi) | |
| shoes: Adidas Allegra |
| Easy run at 7 mph with 5 x 30 strides at 10 mph. |
Tuesday Jun 3 |
| Running 28:41 [2] 3.0 mi (9:34 / mi) | |
| ahr:130 max:140 shoes: Adidas Allegra |
| My back was messed up and I wasn't up to much running. It was tough to even run slow even though my heart rate never went very high. |
| Walking 15:00 [1] 1.0 mi (15:00 / mi) | |
| shoes: Adidas Allegra |
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Monday Jun 2 |
| Core 45:00 [3] | |
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| Plyometrics: 50 yards of bounding for distance, 50 yards of skipping as high as possible with a high knee, High Jumping with both feet for 10 yards, 50 yards running backwards, 50 x 2 yards running sideways both ways. 40 pushups, 50 situps using 26" ball. 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on both sides. 10 minutes walking with 2 strides. |
Sunday Jun 1 |
| Running 39:27 [3] 5.0 mi (7:53 / mi) | |
| ahr:142 max:159 shoes: Adidas Allegra |
| Well after a bad day yesterday, I felt great today and actually held back since I have a 4 mile race coming up Saturday. I started off 6.5 mph for 400m, then sped up to slowly to 7.5 by .8 miles At 1.8 in 15 minutes the treadmill just stopped for no reason. So I switched to the other one. After a while it was feeling so easy that I sped up to 8 mph and finally finished at 8.2 mph. I never got winded and felt great for the first time in several days. I hope I feel this great for the race. |